Beginner’s guide to weight training for women

Not so long ago, the weights section was seen as a no-go zone for many women – reserved for bodybuilders, gym bros, and those who “know what they’re doing.” But times have changed. Fast.

Weight training is now one of the fastest-growing fitness trends among women, with a 25% surge in strength-focused workouts uploaded to Strava in the past year alone. More and more women are ditching the idea that cardio is king and embracing the power of lifting – whether it’s to build strength, boost confidence, or simply feel good.

If you’re thinking about giving weight training a go but aren’t sure where to start, you’re in the right place. In this helpful guide, we’ll cover the benefits of weight training for women, how to get started, and how to find a routine that works for you. Whether you're stepping into the gym for the first time or setting up an at-home workout space, Rebel Sport has everything you need to begin your strength journey.

Benefits of weight training for women 

Weight training comes with unique benefits for women, especially as they get older. Here are a few reasons why it’s worth incorporating into your routine:

Supports hormonal health

Hormones play a major role in energy, sleep, and recovery—especially as we age. Strength training for women over 40 has been shown to help regulate estrogen and cortisol levels, which is particularly important during peri-menopause. By keeping these hormones in balance, lifting weights may support better energy levels, reduced stress, and overall well-being.

Improved bone density

Women are at a higher risk of osteoporosis as they age, but weight training is one of the best ways to keep bones strong and resilient. Lifting weights can help encourage bone growth and reduce the risk of fractures, making it a smart investment in long-term health.

Builds lean muscle

More muscle doesn’t mean bulk – it means a stronger, healthier body. Building lean muscle helps boost metabolism, improve body composition, and support overall strength. Plus, muscle burns more calories at rest, making it a great tool for long-term weight management.

Supports healthy ageing

As we age, muscle loss can lead to reduced mobility, weaker joints, and a higher risk of injury. Weight training helps counteract this by preserving muscle mass, improving coordination, and keeping the body strong and functional well into later years. It’s not just about staying active – it’s about maintaining independence, good health, and quality of life.

Boosts mental health benefits 

There’s more to strength training than just physical benefits. Studies have shown it can help reduce anxiety, boost confidence, and improve resilience. Whether it’s the sense of achievement from lifting heavier weights or the mental clarity that comes after a good session, lifting is just as good for the mind as it is for the body.

Enhances daily life

From carrying groceries to keeping up with the kids, strength training makes everyday tasks feel easier. When your muscles are strong, your body moves better, feels better, and performs better – in and out of the gym.

Weight training essentials for women

Wearing the right gear isn’t just about looking the part—it plays a key role in comfort, safety, and performance. The right clothing lets you move freely, provides support where it’s needed, and helps prevent injury so you can train with confidence. Here are a few key weight training items worth investing in:

• Quality workout tights – A good pair of tights should be flexible, breathable, and completely squat-proof. Look for options with a high waistband for extra support and fabric that moves with you during deep squats and lunges. Explore our guide to finding the perfect pair of workout tights.
• A supportive sports bra – Strength training involves a lot more movement than you might think, so a well-fitted, high-support sports bra is essential. It helps reduce discomfort, minimises strain, and keeps everything in place during dynamic lifts. To help find the best fit, try our sports bra quiz or read through our helpful sports bra buying guide. 

The correct shoes – Your choice of footwear can make or break your lifting form. Unlike running shoes, which have thick cushioning, weightlifting shoes should provide a flat, stable base to improve balance and force distribution. This helps you maintain proper technique and reduces the risk of injury.

Options for weight training

If the idea of heading straight to the weights section feels a bit intimidating, don’t worry – weight training is highly adaptable and can fit into any lifestyle or fitness level. Whether you prefer a gym setting, the support of group classes, or the convenience of training at home, there’s an option that works for you.

Gym training

Gyms are a good place to start if you’re looking for variety and professional guidance. They offer a wide range of equipment and machines designed to target different muscle groups, along with trainers who can help you perfect your form. Even if your goal is to eventually train solo or at home, investing in a few sessions with a personal trainer is a smart way to build confidence and learn the basics of strength training safely.

Group classes that prioritise weights  

For those who enjoy a supportive and energising atmosphere, group classes like Body Pump or strength-focused sessions can be a fantastic option. These classes are adaptable for all levels, guided by instructors, and designed to keep you motivated while focusing on weight-based exercises. It’s also a great way to stay consistent and connect with others on a similar fitness journey.

Home weight training

If you’re juggling a busy schedule or prefer to avoid peak gym hours, training at home is an excellent alternative. With a few pieces of basic equipment like dumbbells, resistance bands, or kettlebells, you can create a versatile workout space in your own home.

App-based training or downloadable programmes 

Fitness apps like Nike Training Club or StrongHer make weight training more accessible than ever. These platforms offer beginner-friendly routines, progress tracking, and video demonstrations to ensure proper form. Many even provide personalised plans, making it easy to stay on track and achieve your goals, no matter where you’re training.

How to get started with weight training 

Starting weight training doesn’t have to be complicated. A solid foundation comes down to clear goals, good technique, and a structured plan. Here’s how to set yourself up for success.

Step 1: Set realistic goals

Before picking up a weight, take a moment to define what you want to achieve. Are you looking to build strength, improve overall fitness, or tone up? Setting specific, realistic goals will help shape your training routine and keep you motivated. 

Step 2: Learn proper technique 

Good form is the key to maximising results and preventing injury. Start with bodyweight exercises like squats, lunges, and push-ups to build a strong foundation before adding weights. If you're unsure about technique, consider working with a trainer or following expert-led tutorials.

Step 3: Choose the right plan

For beginners, a simple, structured plan is best. Aim for two weight training sessions per week, focusing on major muscle groups like legs, back, and shoulders. Keep it manageable and build from there – consistency is more important than intensity when you're just starting out.

Sample beginner routine

If you’re new to weight training, this simple full-body circuit is a great way to build strength, improve coordination, and get comfortable with key movements. It targets all major muscle groups and can be done at the gym or at home with a set of dumbbells. Start with light to moderate weights (2–5 kg for upper body exercises, 5–10 kg for lower body) and focus on proper form before increasing resistance.

• Warm-up: 5–10 minutes of dynamic stretches or light cardio to get your blood flowing and prepare your muscles.
• Bodyweight squats: 3 sets of 12 reps
  Stand with feet hip-width apart, lower your hips back and down as if sitting into a chair, keeping your chest lifted. Push through your heels to return to standing.
• Dumbbell bent-over rows: 3 sets of 10 reps (start with 3–5 kg dumbbells)
  Hinge at the hips with a slight bend in your knees, keeping your back flat. Hold a dumbbell in each hand, palms facing in. Pull the weights towards your ribs, squeezing your shoulder blades together, then lower them back down.
• Dumbbell shoulder press: 3 sets of 8 reps (start with 2–4 kg dumbbells)
  Hold a dumbbell in each hand at shoulder height, palms facing forward. Press the weights overhead, fully extending your arms, then slowly lower them back to the starting position.
• Glute bridges: 3 sets of 15 reps
  Lie on your back with knees bent, feet flat on the floor. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower back down.
• Plank: Hold for 30 seconds
  Place your forearms on the floor, elbows under shoulders, and extend your legs behind you. Keep your body in a straight line from head to heels, engaging your core. 
• Cool-down: Stretch all major muscle groups, focusing on the legs, back, shoulders, and chest to aid recovery and flexibility.

Start with two sessions per week, focusing on good form and controlled movements. As you progress, you can increase weights, reps, or sets to continue building strength.

Common myths about weightlifting for women 

Despite the growing popularity of weight training for women, plenty of myths still surround it – many of which can discourage women from getting started. Let’s break down some of the most common misconceptions.

1. Lifting weights will make you bulky

One of the biggest concerns women have about weightlifting is that it will lead to a bulky, masculine physique. In reality, women have much lower testosterone levels than men, making it difficult to build large muscles naturally. Instead, regular strength training helps develop lean, toned muscle, which enhances overall body composition and definition.

2. Cardio is better for weight loss

Many people believe that cardio is the best way to lose weight, but strength training plays a key role in fat loss. Lifting weights increases lean muscle mass, which in turn boosts metabolism – meaning your body burns more calories even at rest. Combining both cardio and strength training is the most effective approach for overall fitness.

3. Weightlifting isn’t safe for women

Some women worry that lifting weights is too risky or that they’ll get injured. But when done correctly, weight training actually helps prevent injuries by strengthening muscles, joints, and connective tissues. Proper form and gradual progression are key to training safely and effectively.

4. It’s only for athletes or gym buffs

Weightlifting isn’t just for bodybuilders or serious gym-goers – it’s for everyone. Whether you’re a complete beginner or someone with years of experience, strength training can be adapted to any fitness level. You don’t need to lift heavy to see benefits, and there are plenty of beginner-friendly options to help you get started.

5. Weightlifting is bad for flexibility

Some believe that lifting weights will make them stiff and less flexible, but the opposite is true. Strength training through a full range of motion actually improves flexibility and mobility, especially when paired with proper stretching. Exercises like squats, lunges, and overhead presses help maintain joint health and functional movement.

6. Women should stick to light weights for toning

The idea that lifting heavy weights makes women bulky while light weights create a “toned” look is outdated. Progressive overload – gradually increasing weight and resistance – is what builds strength and shapes muscle definition. Lifting heavier (with proper form) won’t make you bulky; it will make you stronger and more sculpted.

7. It’s too time-consuming

You don’t need to spend hours in the gym to see results. Short, focused sessions – just 30 minutes, two to three times a week – are enough to build strength and improve fitness. The key is consistency, not duration.

Ready to get lifting? Get kitted out at Rebel Sports

Starting your weight training journey is easier when you’ve got the right gear to support you. Whether you’re planning to hit the gym or set up an at-home workout space, Rebel Sport has everything you need to feel confident and comfortable while you train.

From squat-proof tights and high-support sports bras to dumbbells, resistance bands, and kettlebells, our range of activewear and equipment is designed to help you perform at your best.

Get started now by shopping our wide selection of weightlifting clothing and accessories or explore gear to create your perfect at-home workout setup.